Tuesday 08.24.2021

Warm-up Drills
I. Run 400m
II. Mobility & WOD Specific Prep
– Dynamic Drills
– Banded Hammies + High Front Rack
– Couch Stretch + Figure-4 w/ B.Bridges
– KB Armbar Stretch
– KB Shoulder Capsule Drill
– Turkish-Get-up Movement Review

Impact/Focus: Turkish Get-ups
With a 14:00 Running clock work through the following sets/reps of Turkish Get-ups. Begin with a confident, light to moderate weight and build to challenging sets of 2 (ie. 1 rep per arm).

VS 14:00 Time Cap
Turkish Get-ups 4-4-4 | 2-2-2-2

Notes:

At the 7 minute mark athletes will be prompted to move into their single rep per arm sets. The sets of 2 may be executed at the same moderate to challenging weight across or athletes may opt to increase weights per set and attempt to establish a personal record Turkish Get-up 1-Rep Maximum.

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“SandPepper”
For Time
vs a 12:00 Time Cap

Row 30/24kcal
30 x American Kettlebell Swings (24/16g)
30 x Burpees
Row 20/15kcal
20 x American Kettlebell Swings (24/16g)
20 x Burpees
Row 10kcal
10 x American Kettlebell Swings (24/16g)
10 x Burpees

Notes:

• The Row must be completed without break each round, however the tactical twist to today’s METCON is the ability to partition the Kettlebell and Burpee workload each round as needed.
• For Rx+ there are two different options today to spice things up, both are also vs a 12:00 time cap …
• I. 32/24kg and Jump to Wall Burpee Standards or
• II. 40,30,20 w/ Rx movements
• To clarify today’s universal training intention; burn this one down, ninjas.

Post scores to comments.